051012 Пятница

A. Establish 1RM thruster

+

21-15-9

KB swing

Burpee

Rest 10 min

9-15- 21

thruster

NPUBBJ

Results:
80kg
5:46
15:17

031012 Среда

A. Snatch Practice for 20 min.

AMRAP 15 Minutes

5 HSPU

7 Squat Snatch 42,5 kg

9 Box Jumps 60 sm

011012 Понедельник

A. Squat Clean - 2,2,2,2,2  rest 4 min

B1. OHS -  5 reps ; rest 10 sec

B2. 15-20 chin ups; rest 3 min x 4

C. TGU - 30 NOT for time - 24kg.

280912 Пятница

Workout of the Day
A.
Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010

Rest 3 minutes

B.
Three rounds for time of:
Kettlebell Swings x 30 reps 24kg
400 Meter Run

260912 Среда

A.
Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

240912 Понедельник

A.
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
Rest 3 minutes

B.
Two sets of:
Against a three minute running clock, complete:
Row 500 m and then complete as many reps as possible of
AMRAP x Shoulder to Overhead 50kg

210912 Пятница

 

for time:

42 DB snatch - 22kg

21 HSPU

84 squats

30 DB snatch - 24kg

15 HSPU

56 squats

18 DB snatch - 26kg

9 HSPU

28 squats

190912 Среда

Row 350 m @ 95%

rest 3 min x 3

(REST 5 min)

10 min @ 90%:

10 wall balls 

10 toes to bar

25 double unders
4rds (-ru)

(REST 8 min)

Row 350 m @ 95%

rest 3 min x 3

1:04.8 (34)
1:08.4 (30)
1:14.2 (34)
-------------
1:08.6(34)
1:10(33)
1:09(37)

170912 Понедельник

for time:

50 HSPU

50 L Pull Ups

50 box jumps - 70sm

50 ghd sit ups

50 burpees

 

050912 Среда

A1. Push Press @ 12X1; 4-5 x 6; rest 30 sec

A2. AMRAP strict unweighted throat to bar Chin Ups @ 1111; amrap x 6; rest 3 min

B. Overhead Walking Lunges with implement - 20 steps; rest 1 min x 5

C. amrap unbroken 1-4 HSPU ladders in 6 min

60/60/65/65/65/65
9/8/7/7/8/7
B. not  done
23reps

030912 Понедельник

5RFT
20 HR Push ups
20 KBS 24kg
11:55
10 min rest

5RFT
20 Pull ups
20 Goblet Squats Kb 24kg
17:26
Rest 10 min
3 sets
20 sit ups
20 back ext.
60 sec FLR on the floor
Rest 30 sec